Workout Guide: Knee Luck Jump

Muscles Involved: glutes, abs, quads
Exercise Description: Stand with your feet a hip-width separately with your knees slightly bent and your arms hanging straight at your sides. Using your lower abs and the muscles in your glutes and quads, jump off both feet and bring your knees up in front of your chest so you can grab them, as though you were doing a cannonball dive in midair. While in midair, release your knees and land, on soft knees, back to the beginning position. Repeat the exercise.
Useful tips and variations: Keep your eyes focused forward to keep your back in the suitable position. Keep your knees somewhat bent when landing.

Useful Video

LESS IS MORE

Third time isn't always lucky. Warming up for too long could slow your sprinting, found a study. Athlets who completed three sets of lower-body dynamic stretches, such as buttock kicks and knee raises, sprinted more slowly than those who did one or two sets. More than 10 minutes of dynamic activity can cause acid build-up that slows you down.

UP FOR STRENGHT

It's time to upgrade your routine. By doing just a few more sets, you can gain a lot of extra strength, a study says.

Lifters who performed eight sets of a movement twice a week were about 20 per cent stronger.

It it recommended that you start your workout with heavy sets of bench presses, squat or deadlifts.

RAISING CANE

Does your brekky make you soar out of the door, then send you crashing back to Earth once you hit the office?

You could be coming down from a sugar high.

A study says that two out of three cereals are made up of at least 26 per cent sugar by weight.